A:
500 warm up with fins
10x50 @ :60 (w/fins...kick underwater as far as possible, swim easy to wall)
8x75 @ 1:30 (25 kick/50 swim)
4x150 @ 2:45 (50 kick/100 swim)
100 EZ
6x50 @ :60 (catch-up drill with stick/single paddle/board/etc)
9x100 pull (3 @ 1:45, 3 @ 1:35, 3 @ 1:25)
100 EZ
6x50 FUN! scull down/hop out/wait 5sec/swim back fast
200 cool down
*4000 Total*
B:
400 warm up with fins
6x50 w/:20 rest (w/fins...kick underwater as far as possible, swim easy to wall)
6x75 w/:30 rest (25 kick/50 swim)
2x150 @ 3:15 (50 kick/100 swim)
100 easy
6x50 w/:15 rest (catch-up drill with stick/single paddle/board/etc)
4x100 pull w/:20 rest
100 cool down
*2300 Total*
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